Well tonight i thought i would see if my knee was fit to run again(not ran for nearly a week due to me being on the IC).
So i started with the intention of doing a 15 minute run and a walk back in case of any issues.
So did the 15 minutes and it was fine so i walked for about 4 minutes to make sure no after effects, it was fine, so started to run again this time for over 20 minutes and by the end of it i had done my first 5k run all be it having a 4 minute break from running (feels a bit of a cheat because of the 4 minute rest) but in my defence i did pause my Runkeeper app whilst i was walking so i did actually run for the quoted time and distance.
I also got another 3 PBs today Distance,time running! and pace i did my 5k at an average pace of 7.34 KMH and ran for 38 minutes.